What Is Interval Training?

01 February 2023

Want to get fitter, faster? Or simply bored with your usual workout routine?

As you dive into fitness, you’ll most likely hear about interval training.

What is interval training?

Interval training involves a series of workouts that trains your body to work harder and faster in short intervals - ranging from a couple of minutes to seconds.

With set intensities, times or distances paired with rest periods, interval training improves your cardiovascular fitness whilst adding a fun element to your fitness training.

Examples of interval training

• High-intensity interval training, also known as HIIT, is a type of interval training that incorporates short periods of intense exercises and periods of rest.

  It’s one of the most popular training exercises for people who find training routines monotonous yet want to challenge their fitness quickly.

  Here’s an example of a 15-minute HIIT workout.

• Fartlek training is when you vary your run in speed or intensity. It usually consists of walking, running or sprinting.

  This type of interval training spices up this basic cardio exercise. The time duration of this workout is usually 45 minutes.

  The beauty of this training is that it can be done both indoors and outdoors. So if you don’t like having the same routine, this training can make running more exciting.

• Sprint interval training

  As a high-calorie burner and strength builder, sprint interval training, also known as SIT, is a series of intense exercises done within 10 minutes of drills (including recovery).

  Here’s an example of sprint interval training.

  This type of interval training will help you improve your speed mechanics. But don’t forget that warm-ups are essential, especially if you’re new!

Why should I do it?

Why wouldn’t you want to spend less time to achieve a massive change in your fitness level?

You’ll quickly and easily burn more fat whilst boosting your endurance. According to a research study, people who do four weeks of HIIT training burnt more body fat than traditional rowing exercises.

But the beauty of this type of training is that it can be used across various forms of exercise - meaning you can adapt it to what you enjoy the most!

And lastly and most importantly, interval training increases your heart’s health by improving your arteries’ flexibility and elasticity. It basically gives your blood vessels a workout too.

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